Balancing the metabolism is the long term solution to better vitality, sleep and hormonal balance

 

Metabolism refers to the biochemical process that is used in every cell of the body to breakdown and utilise food and nutrition, oxygenate the organs as well as support growth, detoxification and repair.

A healthy and balanced metabolism is important to achieve and sustain good levels of energy, sleep and weight.  An altered metabolism can often lead to weight gain, inflammation and chronic diseases like cardiovascular disease, diabetes, Alzheimer’s and cancer.

Our body is like an incredible orchestra with all our organs and physiological processes working together in harmony. When we make poor food choices, have an overload of environmental toxins and face stress and pressure (or perceive stress and urgency), disharmony can occur leading to ill health and poor metabolic balance.

By balancing our metabolism, we are giving our body what it needs to nourish and support our lifestyle and health.

Our blood circulates all around the body into the tiniest capillaries through every cell and organ of the body.  It carries with it information on disease, inflammation and function of organs.  It is one of the many indispensable tools used to evaluate health.

Combining chemistry of your blood markers and your weight, height and body measurements with the chemistry of food, you get the blueprint to help you restore health.  We eat daily, we could consume food that nourishes us and enhances our vitality and health or foods that slowly poison us.

The Metabolic Balance program has complex algorithms that support this analysis and with proper coaching, helps you achieve your best possible health outcome. 

The program is divided into 4 phases:

1.      Preparation

2.      Change phase

3.      Relaxed phase

4.      Maintenance phase

The ultimate objective is to enhance vitality, performance and sleep, support acid/alkaline balance, achieve your desired weight, bring renewed energy and sense of wellness and improve your quality of life.

If you would like to know if Metabolic Balance is the program for you, please email to irene@nutriactionz.co.nz to make an appointment for a 15min discovery call.

What is naturopathic medicine? Is it safe?

This week 27 Sept to 2 Oct 2021 is Naturopathic Medicine Week.  So, what is naturopathic medicine, and is it safe and effective?

Naturopathic medicine uses the healing power of nature combined with scientific functional and pathology tests to help you achieve vitality and wellness and prevent and/or delay degenerative disease.  

The 6 important principles of naturopathic medicine are:

1.       First do no harm.  Naturopathic medicine selects treatments that are more gentle on the body and have minimum risk of harmful side effects.  

2.       Treat using the healing powers of nature, which includes dietary, lifestyle, nutrition, acupuncture, breathing, bodyworks and herbal medicine interventions.  

3.       Treat the cause, not just the symptoms.  When we treat the cause, we remove the underlying reason why the patient has that problem. Treating the cause requires a detailed evaluation of the reason for the illness which may originate in many areas.

4.       Treat the whole person.  Naturopathic medicine recognises that the physical, mental, emotional, spiritual, environmental, social and genetic factors play a role in a person’s state of wellness.

5.    

   Doctor as teacher.  Naturopaths empower patients to take back their health in their own hands and achieve wellness.  Understanding how the body works, and what creates the obstacles to wellness for each patient helps patients to proactively seek and enjoy wellness.

6.       Prevention – naturopathic medicine aims to prevent disease and attain optimal wellness through education and promotion of healthy ways of living.  Toxins have become the primary drivers of disease.  The concept of prevention in the role of toxins in disease gets us to remove and minimise these exposures and where we have consumed them, to detoxify them safely out of our bodies.  (Toxins include heavy metals and man made chemicals.)

If you have recurring symptoms, chronic health issues, naturopathic medicine is very useful to assist in such situations, making changes in dietary intake, evaluation of adequacy of nutrition, lifestyle choices, evaluate environmental factors and the impact of stress and emotions on your states of health.

 

Why are you feeling so fatigued? Is your constant tiredness robbing your quality of life?

As a collective human race, we’re experiencing unparalleled levels of fatigue, but why? Simply put, our bodies are trying to function in a world they just weren’t designed to live in.

A far cry from the simpler hunter-gatherer world our genes evolved in, each day we are exposed to an increasing amount of stressors, such as:

• The psychological impact associated with finances, relationships, work or health issues;
• Processed foods;
• Being overfed and undernourished;
• Poor sleep quality and/or reduced quantity;
• Electromagnetic field (EMF) exposure emitted from smartphones, TV’s, Wi-Fi etc. and excessive use of these digital devices;
• Environmental toxins through air pollution, plastics and synthetic home/personal care products;
• Sluggish liver, kidneys and bowels;
• Adrenal and/or thyroid issues;
• A dysregulated body clock due to prolonged artificial light exposure; and
• Prolonged periods of sitting.

 

As the body can’t differentiate between psychological and physical triggers, these factors cumulatively activate the stress response, increasing the demand and strain on the body’s energy reserves. Unsurprisingly, this is making us tired. 

One primary reason for this stress-induced fatigue is that nutritionally, the demand for energy is greater than what is being supplied by what would be considered a balanced diet. This nutritional deficit is akin to speeding down the highway with 100 places to be, whilst unknowingly having the handbrake on the whole way. You’ll reach your destinations, but it’s going to take a lot more effort! In order to get everything done, it’s clear you’re going to need to pull over, take off the handbrake, and continue your journey with more ease.  The handbrakes can be in the food you eat, the lack of nutrition you are having, the sluggishness in your liver, kidneys, bowels, adrenal and/or thyroid or in your mitochondria itself.

 

Mitochondria Matter Too!

Having a nutrient intake that doesn’t meet your energy demands impacts your entire body. Within each of your cells, there are clever components called organelles, the microscopic contents that carry out your cells functions.  One of these organelles is the mitochondria, which look after energy production, and work tirelessly to provide your cells with a constant fuel supply.

However, these mitochondria are extremely sensitive to psychological and physical stressors, which as we have already discussed, place a burden on our energy requirements. The nutritional depletion and cellular damage that can occur from stress therefore overly tax our mitochondria, comprising their function. The result, poor mitochondrial function, then leads to a reduction in overall energy supply and the presentation of fatigue.

So, in the midst of modern day stress, how do we meet these increased energy demands and kick fatigue to the curb?

 

Luckily there are several key nutrients that help support and protect your mitochondria against the brunt of daily stressors, which include:

 Co­enzyme Q10 (CoQ10):

• A vital nutrient used by your mitochondria to produce energy, with research showing low CoQ10 stores are linked with increased susceptibility to fatigue states and chronic disease.
• In addition to fatigue, stress is another cause of oxidative stress and inflammation in the body. CoQ10 carry’s strong antioxidant actions, helping to protect your mitochondria, and overall body, from the cellular damage that can occur from stress.

Magnesium:

• This essential mineral is needed by your body to help convert the food you eat into energy.
• Also, a magnesium deficiency makes you more susceptible to stress, whilst stress depletes your magnesium levels – resulting in a vicious cycle.

B Vitamins:

• B vitamins are required by the mitochondria to create molecules of energy, but can become depleted in states of stress. B vitamins also work to blunt the impact of stress on your body, and modulate the production of stress hormones (e.g. cortisol).  A good place to get adequate B vitamins is from nutritional yeast, or if you do not methylate well, use methylated B vitamins.

 

Other reasons you might be feeling tired, and how you can fix it

When you’re always tired, everything in life takes more effort, which can eventually keep you from doing the things you love. Often, it can be difficult to pin down the exact cause of your tiredness, because so many factors can affect your energy. To help, here is a list of common causes of fatigue, with practical solutions to re-energise you.

Poor sleep

In order to rest and recharge, your body needs seven to eight hours of uninterrupted sleep. If you are struggling to get to sleep, or stay asleep, audit your bedtime routine. Are you engaging in stimulating activities before bed, such as heavy exercise, or working on your laptop? Do you consume caffeine (e.g. tea, coffee, cola or chocolate) too close to bedtime? If, despite having healthy habits, you are still not sleeping well, there are effective, natural options to help.

Dehydration

Fatigue is a common symptom of dehydration, which can be caused by simply not drinking enough water ( you should aim to achieve 30ml/kg per day), fluid loss (from exercise or hot weather) or a combination of the two. One way to tell if you are dehydrated is by the colour of your urine; if it is darker than a just-ripe banana, you are probably dehydrated. Drink two or three glasses of water immediately, and make sure you stay hydrated throughout the day.  Potassium is an important mineral to help our body stay hydrated.

Stress

Chronic stress, due to unstable finances, relationships, work or health issues, can also take its toll on your energy levels. By triggering the hormone adrenaline, stress can leave you feeling overstimulated, and eventually wipe you out.  Improving your stress management through meditation, exercise or speaking to a counsellor, may increase your energy. Magnesium, which is vital for energy production, is also depleted by stress, so making sure you get enough of this important mineral can help improve your energy levels.

Viral infection

When fighting an infection, your body forces you to prioritise rest by making you feel tired. However, fatigue can persist for weeks or months following certain infections, hampering your return to full health. If you haven’t bounced back from a recent illness, immune-boosting herbal medicines including astragalus and medical mushrooms (such as reishi, shiitake and coriolus), alongside nutrients such as zinc and vitamin C can make a massive difference to your energy, putting pesky post-viral fatigue to rest!

Mould exposure

Exposure to mould from water-damaged or damp buildings can trigger your immune system and cause fatigue in a similar way to viruses. If you have noticed water damage in your home, consult with a qualified natural healthcare practitioner to get on top of mould-related illness by supporting your immune system. 

Low iron levels

If you follow a strict vegetarian or vegan diet, have a history of poor absorption (for example, due to a digestive condition), or experience heavy periods, you may have an iron deficiency, which has been associated with fatigue.  If this sounds like you, a visit to your GP for a blood test is highly recommended to assess your iron status.

Mental health issues

The topic of mental health is important to understand, as individuals experiencing depression may not immediately recognise symptoms such as fatigue, poor appetite, constant frustration, and profound feelings of indifference as part of a mental health diagnosis. If these symptoms sound familiar to you or a family member, seeking support and reaching out to qualified healthcare Practitioners is the first step in addressing mental health issues. Eventually, managing mental wellbeing can help resolve symptoms such as fatigue, and support overall health and wellbeing.

 

Low blood sugar

Eating balanced meals can help to stabilise blood sugar levels by providing a steady flow of nutritional resources that the body can convert into energy. This means starting the day with a balanced breakfast, like a plant based protein smoothie, followed by protein-rich wholefood snacks (such as boiled eggs and nuts) as the day goes on.

Getting these nutrients in your diet can be tricky, but consuming a variety of whole foods including fish, wholegrains, nuts, seeds and dark green, leafy vegetables can help to boost your intake. In the meantime, addressing nutrient deficiency with a supplement may improve your energy. It is important to keep in mind that the quality and effectiveness of supplements can vary, so seek the advice of a qualified health Practitioner who can help choose the right combination for you.

 

Which Diet is Best?

I have often been asked this question – which diet is best?  Nutrition is probably the only art and science that can be both right and wrong at the same time.  Why?  Simply because we are all unique and one man’s meat is another man’s poison.

The common ones are:

1. Paleo (eating foods that our hunter gatherer forefathers used to eat, no grains or legumes)
   
   
2. Keto (over half your caloric intake is from fats, about 30% from protein and approximately 10% from carbohydrates)
   
3. Gluten free (eliminating wheat, rye, barley, oat, spelt and kamut)
4. Dairy free (eliminating all foods made from the milk of a cow, goat or sheep)
5. Vegetarian (mainly plant based with some eggs, dairy, honey) 
   
6. Vegan (no animal products at all)
7. Low fat (when fat is taken out, the mouth feel changes, satiety factor is reduced so other flavours, salt and sugar is enhanced to make the food palatable)
8. FODMAP (where specific carbohydrate containing fructose and the various saccharides make digestive symptoms worse)

Each diet has its own merits and demerits, some more than others.  Ultimately it depends on the health objective (do you want to lose weight, gain weight, increase your energy, eliminate bloating, flatulence, gut pain or diarrhea or constipation or reduce pain), the genetic make up and the presentation of health or disease.  There are some strong indications of certain diets consistently being useful for a lot of the times with certain conditions, e.g. gluten and dairy free with IBS or eczema.  In times that the benefit is not there, there is a deeper underlying cause.  The most important aspect of any diet or treatment is to identify the underlying driver of that imbalance.  Sometimes the underlying is simple to identify, other times, most tests, functional and pathology tests have to be employed to work out what caused the symptom(s).

In summary, no ONE diet is the best.  What we do know is best is feeding ourselves only until we are 80% full at a meal and to have a proper break from meals between dinner and breakfast, hence the name break-fast.  We are designed to be fasting at night, or what is better known as time restricted eating.  Whilst we could be feasting during this holiday season, just remember to have a break from feasting after those big, rich meals to allow your body to recover and have a break!  Make 2021 your best year yet, feel the vitality and confidence!

Dirty Dozen and Clean Fifteen 2020

 The Environmental Working Group (EWG) most updated Dirty Dozen 2020 list:

1.  Strawberries

2.  Spinach

3.  Kale

4.  Nectarine

5.  Apple

6.  Grapes (note this if you eat raisins)

7.  Peaches

8.  Cherries

9.  Pear

10. Tomato

11.  Celery

12.  Potato

These top dozen fruits and vegetables have the most pesticide contamination and would pay to buy and eat organically.

The Clean Fifteen list comprises fruits and vegetables that have the least pesticide contamination on them.  When considering your grocery budget, these are the ones where conventionally grown ones can just make it into the shopping basket.

1. Avocado

2. Sweet corn (whilst this may not have much pesticides, beware of GMO)

3. Pineapple

4. Onion

5. Papaya

6. Sweet pea

7. Eggplant

8. Asparagus

9. Cauliflower

10. Cantaloupes

11. Broccoli

12. Mushroom

13. Cabbage

14. Honeydew

15. Kiwifruit

What does your bowel movement say about your state of health?

A toxic digestive system has been implicated with multiple chronic diseases from diseases of the gastrointestinal tract to mental health issues (via the gut-brain connection).  A toxic digestive system includes moving your bowels too frequently or not move your bowels enough.  If you have to move your bowels 3 times before you get out of the door in the morning, that is a problem.  Conversely, if you move your bowels every other day, that is a problem too.

The number of items classified as food has changed dramatically over the last 100 years with industrial revolution and creation of fast food, man made food like substances, highly processed, high sugar, high fat, low fibre, high preservative foods that has substantially altered the bacteria in our gastrointestinal tract (also known as our microbiome).  The change in microbiome has affected the ability of our bodies to burn fats, created problems with blood sugar balance and altered mood and brain function.

Increased use of antibiotics, acid blockers, medication, steroids, chronic stress, highly processed foods and lack of sleep all alter out gut microbiome and function and lead to chronic diseases.  The disruption in our microbiome can change our bowel habits, although bowel habits can also be related to the balance of minerals in your nutritional intake, stress, hydration, lack of digestive energy and inappropriate fibre content of your food.

Most healthy adults have 2-3 main meals a day and it is normal that we have a bowel movement after a meal.  That way, we do not keep rotting remnants of food in our gastrointestinal tract that can feed the bad bugs.  Bad bugs in the gut cause gastrointestinal permeability which in turn can cause loose bowels or constipation, or alternating between the two, weight gain, brain fog and mood swings.

It is also important to minimise added sugar in our food. In this age of lots of processed foods, sugar can be hidden in many foods.  We should only have sugar from fresh fruits and vegetables. (Note:  dried fruits are very sugar dense).  From clinical observation, I have also seen dairy and gluten sensitivity common for people with chronic symptoms particularly in the gastrointestinal tract. However, we are all unique and one man’s meat is another man’s poison.  Identifying what causes your irregular bowel movement is important.  The target is for a Type 4 bowel movement on the Bristol stool chart and that you get a movement every day at least once a day, which does not contain mucus or blood.

 

https://www.youtube.com/watch?v=PxsQtQJ8Ihg

30 min deconstructed gluten and grain free burger

This is a vegetable rich burger which has no grains, no gluten and no dairy.

Ingredients:

3 medium kumara (sweet potatoes, steamed)

1/2 head of cauliflower (steamed)

1 tsp garlic powder (optional, omit if you are on FODMAP)

1 tsp onion powder (optional, omit if you are on FODMAP)

4 Tablespoons tapioca flour to bind

Salt to taste

Pepper to taste

Steam the vegetables.  Allow to cool and blend together all ingredients.  Roll into patties and pan fry on low heat.

To assemble burger, you can use any meat or non-meat options of burger patties.  I just use pan fried salmon.  Garnish with lots of salad greens.

https://youtu.be/xkq-F6KMIz8

30 min dinner patties

On busy weekday nights after a long day at work, I want to feed the family quickly and have some relaxation time before bed.  I typically want to get dinner out in 30 minutes.  If you are like me and like quick, easy and nutritious meals, here is an idea.  From preparing to serving, these meat patties took less than 30 minutes.

Ingredients:

600g mince of your choice

1 bunch coriander chopped

1 large thumb piece ginger, grated or finely chopped

2 tsp tapioca flour (as binder and reduce moisture)

Braggs liquid aminos to taste

salt and pepper

Mix all the ingredients together.  Mould into patties on your palms.  Heat coconut oil in a pan and pan fry for 5-8 minutes on each side or until juice comes out clear.  The time is dependent on how thick you make the patties, the thicker it is, the longer the time.

What are the symptoms of hyperthyroidism?

Hyperthyroidism is a situation where there is too much thyroid hormones in the body.  Because the thyroid controls metabolism and temperature, when the thyroid is overactive, it means increased metabolic processes leading to weight loss without trying and increased body temperature, often resulting in more sweating. 

Other symptoms of hyperthyroidism include:

•       High blood pressure
•     Rapid heart rate
•        Anxiety or nervousness
•        Difficulty sleeping
•        Frequent bowel movements
•        Hair loss or brittle hair
•        Menstrual cycle irregularity
•        Muscular weakness

Hyperthyroidism is more common in women than it is in men.  The most common cause of hyperthyroidism is autoimmune thyroiditis causing inflammation in the thyroid.  Diagnosis is done through a blood test that measures the TSH, free T4, Free T3 and Thyroid antibodies.  

Autoimmune hyperthyroidism is called Graves disease.  Graves disease patients often have eyes that appear too big (called exophthalmos).

Severe hyperthyroidism can be life threatening, therefore if you have persistent symptoms above, consult a qualified healthcare practitioner and investigate.

Kale and Beetroot salad

These two dark coloured vegetables, kale and beetroot, are super food for your liver.  This easy to make recipe is super tasty.

Ingredients:

2 medium size beetroot

1 bunch of kale, removed from the hard stem and torn

Sea salt

Mustard seeds

Olive oil

Lemon juice

Method:

Chop beetroot into chunks, drizzle with oil and slow roast in the oven at 160C for 45 minutes.

Wash kale, spin dry, remove leaves from hard stem and tear large leaves up.  Drizzle olive oil and sprinkle seasalt.  Rub the kale, oil and salt together.

This can be roasted on a lower tray from the beetroot for the last 10-20 minutes of the beetroot.  Short period of roasting of kale just wilts the kale, longer periods will result in some kale chips.  You can choose if you just want it wilted.  I often go for just wilted kale.

When beetroot is soft and kale limp, mix in lemon juice and mustard seeds.

This is a nice roast that can be made in advanced and extras stored for next day's lunch or next meal.  As there is very little manual job once you put the beetroot in to roast, you can spend the time vacumming the floor or wiping down surface whilst the veges are roasting!

Support your immune system during the coronavirus (COVID-19) pandemic

With the coronavirus pandemic (COVID-19) and increasing number of people being infected, it is only prudent that everyone of us should be supporting our immune system.  Why wouldn’t you?  The statistics show that the number of deaths has way surpassed the number of deaths during the SARS epidemic in 2003 and MERS epidemic in 2012.

Put a group of people in a room and have the same virus present, not all the people are going to come down with the disease.  Those who are immune compromised or have other ongoing health issues (also called comorbidities) will be the ones most susceptible.

In situations like this, it is wise to be proactive rather than reactive.  Sure, put on your masks and wash your hands with soap and warm water for at least 20 seconds(basic personal hygiene) and avoid crowded places, but what else?

Here’s what you can do:

1.    Get your vitamin C up.  Lots of fresh fruits and vegetables are good sources of vitamin C, but only if they are fresh.  If you have irregular intake of fresh fruits and vegetables, you should supplement.  I would recommend the sodium ascorbate form of vitamin C rather than any other form considering bioavailability and cost effectiveness, about 3000mg or upto maximum bowel tolerance. 

2. Increase your antioxidant intake.  This comes easily from dark coloured fruits and vegetables, minerals like zinc and selenium , and vitamins A, C and E.

3. Get your vitamin D from the sun, eggs, sardines, shitake mushrooms.  Get a test at Labtest to know your levels.  If your levels are too low, supplement.  If you just need to maintain, get vitamin D from the above sources.

4.  Keep your body alkalised.  Adopt a 80:20 rule when it comes to alkalising and acidifying foods.  Minerals like potassium, magnesium and calcium increases alkalinity.  Squeeze half a lemon in water or 1 Tablespoon of Apple cider vinegar in water daily.  Detox if you feel sluggish, heavy or tired. 

5. Manage your stress.  What do you do to de-stress?  Do you practise yoga, deep breathing exercises, have a hobby, go for a walk, exercise or keep a pet?  These activities can help to de-stress. 

6.  Adequate amount of sleep.  Making sure that you have restorative sleep is crucial to building a strong immune system.  Lack of sleep with difficulty getting to sleep or staying asleep can wreck havoc on your immune system.  An express detox, increasing mineral intake and keeping a healthy gut microbiome is important to maintaining good sleep.  

7.  Hydration, keeping your fluid intake adequate is absolutely crucial.  30ml/kg of body weight is what you require daily (excludes coffee and alcohol). 

8.  Do not panic – there is no reason to panic.  Although it seems like this pandemic has spread far and wide, the mortality rate is relatively low compared to SARS and MERS.  The best strategy is still preventative and keep your immune system healthy is crucial. 

9.  If you love herbs, use them.  Immune modulating herbs are useful in supporting the immune system.  When a virus infects a body, it latches onto the surface and enters through a vesicle.  Once it is inside this vesicle, the virus releases its RNA and hijacks the cells mechanism to produce viral proteins.  These viral proteins assist with the virus replication.  Nature has provided us with many antiviral herbs and essential oils. 

Culinary herbs like garlic, ginger, oregano, turmeric (ingested internally) and essential oils of tea tree, clove and eucalyptus put into a burner or used to clean surfaces can be good preventative measures.  NOTE: DO NOT ingest essential oils, these should only be used externally.  

10.  Eat good nutritious food, lightly cooked, steamed, stewed, baked or panfried.  Avoid processed foods.  

11. Cut down on sugar, high fructose corn syrup, glucose syrup and artificial sweeteners.  If you have diabetes or are prediabetic, this is the best time to naturally work on improving your blood sugar control and support your immunity.  

12.  Have plenty of rest if you are coming down with an infection and do not attend work or school or any social events.

How not to gain weight with Christmas and festive season food

If you are worried you are going to undo some of your weight loss efforts this year or putting on weight which you cannot accommodate anymore over the Christmas holiday season, do not fret.  

Here are 10 strategies to help you survive the festive season without putting on weight:

1.   Eat something satiating first in that meal – start your meal with something that contains more fats – like salmon, avocado, nuts or nut butters, dark chocolate, eggs. 
   
2. Eat some high protein snacks whilst waiting for your meal, especially if you are attending a dinner party.  Having a Shape Up smoothie or shake first before leaving home helps keep you in check.
3. Pile your plate with salads and vegetables.
4. Eat only when you are hungry and stop when you are full, even if there is still lots of food on the table!
5. Manage your stress – stress increases weight gain, stress can also make you eat to de-stress.  Most stress over this festive season is about pleasing people, financial strain and being perfect.  Focus on the relationships rather than the material things, and you do not have to throw the perfect party, just have fun! Help children to be realistic.
6. Avoid overindulging – alcohol and festive foods, be “Treat Mindful”
7. Do some exercise or go for a walk – enjoy nature with your family.  Exercise in the morning, when your stomach is empty and have your meal after you have worked out.
8. Pamper yourself – have a long bath, listen to music, or go for a massage.
9. Get adequate rest and sleep.
10. Above all, make sure you are well hydrated with water and choose non-sugary, non-artificial sweetener laden drinks.  Simple, plain matcha tea, herbal tea or black tea can break the monotony of just drinking water.  To understand why artificial sweeteners will put weight on for you long term, refer to my article here:  http://blog.nutriactionz.co.nz/2019/10/sugar-substitutes-which-ones-can-we-use.html